Exercise guide
Dumbbell Bent Over Twisting Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This unilateral compound movement targets the lats and mid-back while the rotational component increases bicep and rear deltoid engagement. It improves core stability and ensures balanced back development by working each side independently.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip (palm facing in).
- Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
- Place your non-working hand on a bench or your thigh for stability.
- Let the dumbbell hang at arm's length, allowing the shoulder blade to protract slightly toward the floor.
How to do it
- Pull the dumbbell toward your hip while simultaneously rotating your wrist so your palm faces forward (supinated) at the top of the movement.
- Exhale as you drive your elbow back and squeeze your shoulder blade toward your spine.
- Pause for a second at the peak contraction, feeling the tension in your lat and bicep.
- Inhale as you slowly lower the weight, rotating your wrist back to the neutral starting position over a 2-second count.
Form checklist
- Keep your spine neutral; avoid rounding your lower back or craning your neck.
- Prevent your torso from rotating; keep your shoulders square to the floor throughout the pull.
- Drive with the elbow rather than pulling with the hand to ensure lat engagement.
- Maintain a slight bend in the knees to stabilize the lower body.
Pro tips
- Focus on the 'elbow to hip' cue to maximize lower lat recruitment and minimize excessive shrugging.
- Exaggerate the supination (twisting) at the top to increase bicep peak contraction and rear deltoid involvement.
Make it harder
- Perform the movement from a staggered stance without using a bench for support to significantly increase core and glute demand.
- Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
Frequently asked
- What muscles does the dumbbell bent over twisting row work?
- The dumbbell bent over twisting row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the dumbbell bent over twisting row?
- The dumbbell bent over twisting row uses dumbbell.
- Is the dumbbell bent over twisting row good for beginners?
- The dumbbell bent over twisting row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.